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[@RenaissancePeriodization] Dr. Mike’s Savage 300-Rep Push Workout Gauntlet

· 5 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Dr. Mike’s Savage 300-Rep Push Workout Gauntlet"

Link: https://youtu.be/rw6B7NmGe6U

Short Summary​

Okay, here's the breakdown of the YouTube video transcript:

Number One Action Item/Takeaway:

  • Focus on Volume: The number one qualifier for muscle growth is doing a high volume of work by increasing sets per muscle per week.

Executive Summary:

Dr. Mike details his chest, triceps, and shoulder workout, emphasizing increasing volume as a key strategy for muscle growth. He discusses how adjusting grip width on the bench press can target different muscles and highlights the importance of pushing muscles to near failure through multiple sets to achieve hypertrophy. He also discloses his current supplementation regimen and plans for a future fat loss phase and gear cycle.

Key Quotes​

Okay, here are 5 quotes from the provided transcript that represent valuable insights, interesting data points, surprising statements, or strong opinions:

  1. "Coming out wider can make your chest limiting factor. And now that it is, first of all, turns out I can bench a lot more than I thought. Uh, and second of all, the last time I did this, did this twice already, my chest got nuked. Super exciting." - This highlights a practical adjustment to bench press grip for targeted muscle activation and unexpected strength gains.

  2. "The debate about volume and hypertrophy is functionally over. If your load is somewhere between your five rep max, your 30 rep max, if you are taking your sets within three or four, definitely two or three reps of failure or closer. The biggest turn dial by far is how many sets you do per week per muscle." - This provides a succinct summary of current understanding of volume's importance in hypertrophy, offering actionable guidelines for set and rep ranges.

  3. "Number one qualifier for getting big is do theing work. And yeah, go hard, go heavy, but set after set is what makes you big. It's what makes you your biggest." - This emphasizes the importance of consistent effort and volume over simply pursuing heavy weights, highlighting a crucial factor for long-term muscle growth.

  4. "I'm on 100 milligrams of testosterone, 50 milligrams of primabolan per week. It's 150 total. It's a replacement dose. Your body doesn't make primo though. But uh I'm on that. I'm on three units of pharmaceutical grade growth hormone and a bunch of other shit like just like you know vitamins and minerals, vitamin D and shit like that. Um uh and 5 milligrams of tzepide which I just take all the time now cuz it's a fucking health elixir." - This offers a transparent disclosure of his current supplement/hormone regimen.

  5. "Got all my muscle back and then some." - This surprising statement highlights his successful recovery post-surgery and return to peak physical condition.

Detailed Summary​

Okay, here's a detailed summary of the YouTube video transcript in bullet points:

Workout Overview and Context:

  • Dr. Mike is 16 weeks post-surgery and back to training.
  • The workout focuses on chest, triceps, and shoulders.
  • He mentions being sick for over a week prior to this training session but is now feeling good.
  • His work capacity has improved, and lifts are feeling strong.

Chest Training (Bench Press Focus):

  • Dr. Mike discusses adjusting his bench press grip to prioritize chest engagement over triceps.
  • He used to use a very close grip, which heavily involved triceps.
  • He's widened his grip to about one fist out from his usual position (potentially around 45 degrees).
  • Wider grip leads to a chest-limiting factor instead of tricep-limiting.
  • He's now able to bench more weight with this grip change.
  • He performs multiple sets on the Smith machine at 250 lbs, aiming for 13 reps per set, often using rest-pause/myo-rep style.
  • He lowers the weight to 185lbs and aims for 20 reps.

Tricep Training (Push-Downs Focus):

  • Moves onto triceps push downs.
  • He emphasizes proper form to target all tricep heads, not just the long head.
  • He leans forward into the cable setup, allowing for a better stretch and engagement of the triceps by letting the elbows come far back at the bottom.
  • Performs multiple sets of 22 reps, broken down into smaller rep match sets.

Shoulder Training (Upright Rows Focus):

  • Performs deficit push-ups for 40 total reps.
  • Five sets of cable upright rows with 20 reps per set (total of 100 reps).
  • He uses a myo-rep style, going to failure and resting briefly before continuing.

General Training Philosophy:

  • Volume (sets per week per muscle) is the biggest driver of hypertrophy when load is appropriate (5-30 rep range) and sets are taken close to failure (2-3 reps in reserve).
  • He discusses the importance of consistent effort and "doing the f***ing work."
  • If you're not getting results from high volume, consider reducing the volume initially, or focus on recovery and sleep.
  • Recovery is vital for handling high-volume training.

Supplementation and Disclosure:

  • He mentions using various supplements, including a melon-flavored drink and pre-workout.
  • He says he uses a combination of protein, carbs, electrolytes, and other compounds in his shakes.
  • Openly discloses current TRT protocol: 100mg of Testosterone, 50mg Primobolan per week.
  • Also takes 3 units of growth hormone and 5mg of Trizepatide daily.
  • He plans to increase his gear during a cut later in the year to test a show protocol: 300mg Test, 4.5-6 units of GH, and add Lienterol.

Body Composition and Future Plans:

  • Weighs 234 lbs currently.
  • Plans a fat loss phase in the fall.
  • Notes that he has most of his muscle back post-surgery, and more.
  • His training is "clicking along," meaning things are progressing well.